What Nutrients Do Carrots Provide?

by Melodie Anne Coffman

Carrots are full of nutrients for eye health.

Carrots are rich in vitamins, minerals and fiber but only contribute a small amount of calories to your diet. They are virtually guilt-free, offering a minimal 50 calories per 1 cup of raw chopped carrots. Baby carrots make a quick and healthy midafternoon snack, or you can top off your lunchtime salad with shaved carrots. Cooked carrots, sauteed with a touch of olive oil, dried herbs and cracked pepper, make a perfect side to grilled meat. No matter how you enjoy your serving of carrots, you won't have to worry about ruining your waistline.

Vitamin A

Carrots a rich source of vitamin A, particularly in the form of beta-carotene, which gives them their vibrant orange color. Beta-carotene converts into retinol, the most usable form of vitamin A. Retinol protects the membranes surrounding your eyes that absorb light. Additionally, this vitamin helps your eyes differentiate images and sends a message to your brain. Adequate vitamin A intake helps preserve your eyesight, particularly night vision. Adult women need 700 micrograms of daily vitamin A, while adult men require 900 micrograms, reports the Office of Dietary Supplements. You get more than 900 micrograms of vitamin A, mainly in the form of beta-carotene, from 1 cup of raw chopped carrots.

Potassium

Snacking on carrots adds to your daily potassium requirement. Potassium is an electrolyte that dissolves in cellular fluid -- along with calcium and sodium -- and conducts electricity. Adequate potassium intake is essential for muscle contraction and a steady heart rhythm. As an adult, you need 4,700 milligrams of potassium each day, explains the Linus Pauling Institute. One cup of chopped, raw carrots offers more than 400 milligrams, which is nearly 10 percent of your recommendation.

Carbohydrates

Almost all of the calories in carrots come from carbohydrates, the main energy source for your body. As carbohydrates break down during digestion, they convert into glucose. Since all cells rely on glucose for fuel, ensure that your diet consists of 45 to 65 percent carbohydrates, notes the Dietary Guidelines for Americans 2010. Carbohydrates have 4 calories per gram, so if you typically follow a 2,500-calorie-per-day diet, you need 281 to 406 grams of protein each day. Having 1 cup of raw, chopped carrots provides more than 10 grams of carbs.

Fiber

Carrots add fiber to your diet -- nearly 4 grams per 1 cup of raw chopped carrots. You need 14 grams of fiber for every 1,000 calories you consume, or 35 grams for a 2,500-calorie diet. Soluble fiber from carrots attracts fluid in your intestines, which slows digestion and gives micronutrients enough time to absorb through intestinal walls. This type of fiber also forces food to back up into your stomach and makes you feel full for an extended period of time. Insoluble fiber pushes out waste, speeds digestion and makes your stools soft and easy to pass. Both types of fibers are equally important in your diet, and carrots have about equal parts soluble and insoluble fiber.

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About the Author

Melodie Anne Coffman has been writing for various online and print publications since 1996, specializing in human and animal nutrition. After receiving her master's degree in food science and human nutrition, she opened up her own nutrition consulting business in the New England area.

Photo Credits

old canister with carrots on the farm carriage image by MaroÅ¡ MarkoviÄ from Fotolia.com

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